Alabama

Eat healthy for the holidays: Being 'good' isn't as hard as you think

Turkey is a great lean protein. Choose white meat over dark and stay away from the skin. Fill the rest of your plate with veggies and whole grains and you're good to go. (AP Photo/Matthew Mead)

BIRMINGHAM, Alabama -- By midday today, millions of Americans will be sitting down to tables for their biggest meal of the year. It can be a fun and festive day, but it can also be stressful and overwhelming for those on special diets. What to eat? What to avoid? And is it possible to enjoy the traditional holiday spread?

"For the stuff that's high-calorie or high-fat, make it worth your while," Kitchen said. "For example, my mother makes rum balls just once a year. I'm going to eat the rum balls, but I'm not going to pig out on chips and dip, because I can have that any time."

Diabetes dangers

For diabetics -- that's at least 12 percent of Alabama's population, according to the Trust for America's Health -- Thanksgiving can be fraught with pitfalls.

Staying in control can start before the actual meal, according to the American Diabetes Association. If a midday dinner isn't in line with your regular schedule and you take insulin injections or pills to lower blood glucose, you may have to make adjustments. Consider having a healthy snack at your normal meal time to prevent changes in blood glucose, and make sure there are healthy nibbles on hand before the big meal, such as raw veggies with low-calorie dip.

When it comes to the meal itself, think about limiting carbohydrates, which can be tough when faced with a buffet of stuffing, mashed potatoes and desserts. Choose a favorite treat, suggests Tracey Lucier, nutrition educator at Joslin Diabetes Center. For example, if stuffing is your special treat, skip the rolls. Keep portions small -- sometimes just a bite or two can be enough to feel satisfied, especially when there's so much food on the table. If picking pie, go with pumpkin over the extra-sugary pecan, and see if you can find one made with artificial sweetener and low-fat whipped cream.

Load up on vegetables, dietitians say again and again. Be careful about hidden sugars, like the cranberry sauce, which tastes tart but is usually laden with sweeteners. A homemade sauce from whole berries will probably contain less sugar than the canned version, according to the Harvard School of Medicine, or make your own and substitute artificial sweeteners.

If you'll be eating at someone else's house and don't know what options you'll have, offer to bring something you know you can eat, like a big green salad, a side of sauteed veggies or a low-sugar dessert.

Heart health

Those on a low-fat diet may be overwhelmed by holiday eating, but there are good options. First up, aim to fill at least half your plate with brightly colored fruits and vegetables, says Vilma Andari, a spokeswoman for the American Heart Association. Ideally, the rest should be whole grains and healthy proteins.

That last category may be easier than you think, because turkey is a great source of lean protein. According to the Harvard School of Medicine, a three-ounce serving of white meat without skin has barely three grams of fat and 25 grams of protein. Choose white meat over dark and stay away from the skin, which packs in the heart-unhealthy saturated fats.

Gravy can add lots of unneeded fats, too. First, try using a fat separator to trim down the pan juices before making gravy in the first place. Second, limit yourself to about a tablespoon of gravy if possible. If the turkey needs moisture, go for cranberry sauce instead; the red berries are full of antioxidants, which can neutralize the unstable molecules that damage our underlying cells.

Nuts, a common part of the holiday table, can provide a source of heart-healthy fats; 20 pecan halves, for example, contain about 20 grams of unsaturated fat. That means they're high in calories -- stick to about a handful -- but have the oils that can boost heart health. Or add dry-roasted almonds to vegetable dishes; green beans with almonds, herbs and lemon juice make a healthy alternative to fat-laden casserole.

General tips

Even for those without special dietary requirements, there are ways to make healthy choices and still enjoy the traditional feast, Kitchin said.

Sweet potatoes, for example, make a better choice than white potatoes because they're a great source of vitamins A and C, beta carotene, potassium and fiber. Pumpkin and winter squash have similar attributes -- just try not to drown them in marshmallows and brown sugar. Kitchin suggests roasting vegetables like squash, sweet potatoes and others for a healthy option.

Brussels sprouts often appear on holiday tables, and a serving has three grams of fiber, two grams of protein and only 40 calories, as well as a ton of vitamin C and folic acid. Like sprouts, collard and turnip greens, broccoli and cauliflower are also cruciferous vegetables, which may help protect from cancer in large quantities.

The main policy that can help everyone survive holiday eating is portion control, Kitchin said. Have a piece of pie -- but not two. Choose dressing or dessert. Pause before revisiting the buffet, and try to limit the leftovers, too.

Mainly, she said, it's fine for most people to indulge today.

"You're not going to do that much damage with one meal," Kitchin said. But, she said, make it a priority to go for a walk the next day and try to return to healthy eating before the Christmas parties kick into high gear. "Don't have an all-or-nothing attitude about the holidays. Don't say, 'I'll diet after New Year's.' You don't want to have to start all over again."